The rack pull is a deadlift variation performed with the barbell elevated on pins or blocks, shortening the range of motion and allowing you to lift heavier loads. Two key things to be mindful of are starting position and execution.
Here's a breakdown of how to perform a rack pull:
1. Set Up the Rack:
- Place the barbell on the safety pins or J-hooks inside a power rack. The height should be adjusted so the bar rests just below your knees, typically around mid-shin to just above the knee cap. The height will vary based on your individual proportions and what part of the deadlift you want to strengthen (higher for lockout, lower for mid-range).
2. Approach and Stance:
- Stand with your feet hip-width apart and the barbell close to your shins. Your stance should mimic your conventional deadlift stance.
3. Grip:
- Use an overhand (double overhand) or mixed grip (one hand over, one hand under), depending on your strength and preference. Chalk can help improve your grip.
4. Starting Position:
- Bend at your knees and hips, keeping your back straight.
- Grip the bar with your hands shoulder-width apart.
- Lower your hips until your back is flat. Engage your lats by pulling your shoulders back and down.
- Your shoulders should be slightly in front of the bar.
5. The Pull:
- Inhale and brace your core.
- Drive through your heels and extend your hips and knees simultaneously, lifting the barbell.
- Keep the bar close to your body throughout the movement.
- Focus on squeezing your glutes and pulling your shoulders back at the top of the movement to fully lock out.
6. Lowering the Bar:
- Control the descent by hinging at your hips and bending your knees.
- Keep your back straight as you lower the bar back to the pins or blocks.
- Reset your position before each rep.
Key Considerations:
- Back Position: Maintain a neutral spine throughout the entire exercise to avoid injury. Don't round your back.
- Core Engagement: Brace your core tightly to support your spine.
- Bar Path: Keep the bar close to your body.
- Controlled Movement: Avoid jerking the weight; focus on a smooth, controlled pull.
- Progressive Overload: Gradually increase the weight as you get stronger.
The rack pull is a great exercise to overload the top portion of the deadlift, improve lockout strength, and build overall posterior chain strength.
